Easy, versatile meal-in-one! You can make this basic dish with any type of pasta or cooked grain or with any vegetable, and can swap the chicken for fish or beef, or even for tofu or tempeh for a vegan option.
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Preparation Time
10 minutes
Cooking Time
20 minutes
Difficulty Rating
1
Health Level
4
Serves
2
Ingredients
- ¼ cup / 57 g whole grain pasta, uncooked
- 2 cups / 480 ml water
- 2 Tbsp. / 28 ml olive oil
- 4 oz. / 114 g skinless chicken, preferably organic pastured
- 2 cloves garlic, minched or:
- 2 tsp. / 6 g garlic powder
- 1 cup / 90 g broccoli
- 1 cup / 60 g fresh parsley, chopped
Directions
- Preheat oven to 350°F / 175C.
- To cook the pasta, fill a pot with water and add olive oil and a dash salt.
- Bring to a boil and drop in the raw pasta. After putting in the pasta, stir to prevent the pasta from clumping, and allow the water to return to a boil.
- Then, lower the heat and cook until the pasta is tender, about 5-10 minutes depending on desired doneness, remembering to stir at least once per minute to prevent clumping. When cooked, drain immediately. Set aside to cool.
- Meanwhile, mix together the olive oil, garlic and parsley, and toss with the chicken and broccoli to coat thoroughly
- Place chicken and broccoli in a backing pan, cover with foil, and place in oven. Allow to bake for 20 minutes, until broccoli is just tender and chicken is cooked through.
- Put the pasta on a serving plate and top with chicken, broccoli, and juices.
Serving size:2-oz/57-g chicken fillet + 1 cup/140 g pasta + ½ cup/45 g broccoli
Exchanges per Serving: 1 Carb, 3 Protein, 1 Veg
In step 5 is the chicken cooked already or put it in with the garlic and parsley and cook it?
Hi, Spl8fl. The chicken is add in raw, then cooked with the broccoli in the oven.
Can chicken thighs be used in place of the breast?
Hi, Spl8fl. Absolutely!
Hi; We can’t find whole grain pasta or bread anywhere, including
Whole Foods. D.
Hi, HealthyDandK. The “whole grain” part of the term is generic – what you will findat Whole Foods will be “100% whole wheat” or quinoa, etc. It is basically any such product that only has “whole ____” flours as part of the ingredients list.
1/4 cup of pasta for a recipe for 2? not a 1/4 cup on that plate. also 1 cup chopped parsley? again not on that plate, 1 cup turned out to be a lot more that pic is showing. these pictures are what catch our eyes first, but they are deceiving and some measures are inaccurate. a 1/4 cup of that pasta is about 6 noodles, piled up
Hi, mmcalkr66. The 1/4 cup pasta is uncooked, so it is ultimately more cooked. As for the parsley, it is a “free” food, so you can use however much you want with no worries.
Hi, Laurelea. The information you’re seeking is back up – sorry for the glitch.
What food value for. Serving? How to substitute and what is a serving size?
Hi, MrsMarcrum. If you are not sensitive to gluten, any 100% whole grain product is fine.
Where do I find brown rice pasta? I told my husband to get some and he came home with healthy harvest. It’s says 100 percent whole grain on the box, but the ingredients says durum whole wheat flour…..not sure if that’s good.